Between 40 and 45 minute 10k schedule

[Lee Armitage]

My PB for a 10k is 44:30. I've recently been training for a half marathon though so I'm currently at 45:30 as I guess I've been training at a slower pace overall

I'm doing a 10k in 6 weeks time and I'd really like to get my time down to 42 or 43 minutes, and there's no point in me following the 40 minute schedule as that's just too fast for me at the moment.

Anyone have a schedule for knocking off a couple of minutes and getting me down to 43 within the next 6 weeks?

I'd be really grateful. Not sure my legs will be but.......

Thanks

Lee

[TheEd]

Hi Lee .. welcome

if you can run a 4k time-trial preferably on a 400m track (10 laps) provide feedback and then we can assist you in training towards your goals.

6 weeks isn't much time however it will at least get you going on a schedule

Cheers

TheEd

[Lee Armitage]

OK here goes. Firstly I have to say I don't have a track near me so these are run "around the block" times. It's a mile and a half block but it's flat(ish) so..

Also, I ran a half marathon on Sunday morning so I'm probably not at my quickest today, plus I've never actually run a 4k time trial before.

Anyway. Enough of my excuses!

Distance Split Time Heart Rate Total Time
0.00
1.00 4:01 165.5 4:01
2.00 4:12 178.0 8:13
3.00 4:26 178.5 12:39
4.00 4:25 179.8 17:03

Cheers

Lee

[TheEd]

Hi Lee

from this feedback you show you are currently in sub 45 minute shape

To start with I would recommend you start with the sub 45 minute schedule from tomorrow .. the 2000m session and then from the feedback we can alter things for the next cycle

adaptation to the new schedule is very important

your first 4.01 for the 1st k shows your natural speed and based on that achieving the goal of sub 43 for 10k should be possible, probably within 3 months but I wouldn't feel deflated if this is not achieved in 6 weeks time

may I please ask your age and if you can also give me feedback of your average waking pulse for the next 3 days, please?

your pulse range also looks promising and with further feedback we should have a better picture in the future

Thanks

TheEd

:mrburns:

[Lee Armitage]

Yeah great. I'm 41 (today's my birthday actually )

I'll let you know my waking pulse averages asap

The 10k race I'm doing is on Sunday 23/11/08 by the way

Right. So I need to get my head 'round the schedule, and please excuse my ignorance!

I should start tomorrow on the 2000m session (i.e day 3)?

start with 4x2k R90-2min 8min 50 (4.25 per k) T

This translates as:-

4 x 2000 metres (with 90 seconds to 2mins rest between). Aiming for 8min 50 seconds for each 2k (i.e. 4:25 per k pace)

I think that's what it means anyway!

Struggling to get my head round the k pace stuff as have always worked in mins per mile in the past (it works out at about 7:06 per mile pace I think).

2000m * 1.6093 = 1.24 miles
1.24miles / 8:50 = 07:06 per mile pace

I think maybe I need to re-set the Forerunner to km instead of miles otherwise I'm gonna confuse myself!

Either way, it sounds like a nice gentle introduction. Not! :yikes:

Lee

[TheEd]

Happy Birthday Lee

:jive: :laugh:

yeah sadly I was brought up on this metric system after the old mileage manual was scrapped

so all my years of coaching was per K et al

and you have everything right for the session

enjoy the gentle intro

Look forward to feedback

TheEd

[Lee Armitage]

Due to do day 3 today

When it says "start with" in the sessions on days 3, 8 and 15, does it mean that I should be doing something else afterwards? Or just a normal warm down?

Also, my waking pulse this morning was 44

Cheers

Lee

[TheEd]

Hi Lee

that start with .. lol .. no one has ever brought that up .. the programs are all adaptive .. you are now starting with a certain pace .. as u develop the pace is meant to change .. hence the start with

all quality sessions should have a warm up and warm down

put the waking pulses all together for 3 days and we take the average and then we have something more to work off in the future

Enjoy today's session

TheEd

[Lee Armitage]

OK, so it was my 6 x 1ks tonight (with 90s rest between)

Splits were:-

Split Time Heart Rate

1 4:08 173
2 4:18 174
3 4:14 175
4 4:15 174
5 4:16 176
6 4:18 177

Fairly pleased with those......

[TheEd]

nice session any feedback on the Rest pulse, please?

Coming along quite nicely

TheEd